The Northern Rivers Times
October 19, 2023
44 HEALTH & SENIORS NEWS
Psychologist’s Top Tips to Managing Your Mental Health After Cancer Diagnosis Breast Cancer Network Australia October is both Breast Cancer Awareness Month and Mental Health Month. Australia’s leading consumer breast cancer organisation Breast Cancer Network Australia (BCNA) and Australia’s go-to specialist in cancerrelated distress, popular podcaster, and Clinical Psychologist Dr Charlotte Tottman, have collaborated on 5 top tips for managing your mental health alongside a breast cancer diagnosis, assisting those affected by breast cancer to live well, their way. Dr Tottman’s podcast Upfront About Breast Cancer – What You Don’t Know Until You Do has been downloaded over 100,000 times and offers a valuable resource for those with breast cancer, especially amidst the current wait times for mental health and healthcare services. It has had a profound impact on its listeners.
“I have to thank you for perhaps saving me and my marriage,” said listener Nikki. “Not only has it been the most validating and informative tool for me, I have asked my husband and daughter to listen so that they can better understand my struggle and theirs. This has really changed everything.” 1. Give yourself time to adjust “After a cancer diagnosis, it’s normal to struggle through a period of adjustment as you come to terms with change,” said and Clinical Psychologist Dr Charlotte Tottman. “How you navigate these changes can depend on who you are as a person, your previous experience of adversity, and your resilience.” Anxiety is worrying about the future and fearing things that haven’t happened. It is a normal response to a diagnosis and comes in many forms. “There are at least 12 different types of anxiety when it comes
to a cancer diagnosis,” says Tottman. “An appropriate level of anxiety can be a good thing because it helps you to develop strategies to deal with the physical, practical, or emotional challenges you’re facing.” 2. Understand your anxiety to manage it According to Tottman, learning to sit in the discomfort that comes with anxiety is a powerful skill to develop, along with an understanding that it is temporary and will pass. “Anxiety will peak and then start to dissipate, so once you recognise this and learn how to sit with it, you are back in the
driver’s seat,” she said. “The anxiety may still happen, which is normal, but it will no longer destabilise you.” Understanding what triggers your anxiety and anticipating what symptoms you might encounter can also help you manage it, because you know what to expect. “You might experience physiological symptoms, such as a racing heart, a sick feeling in your stomach, light-headedness, or tightness in your chest,” said Tottman. 3. Seek professional support Cancer treatment itself can affect your normal functioning, so ask
Dr Charlotte Tottman, clinical psychologist, is Australia’s go-to specialist in cancer-related distress and popular podcaster.
yourself whether you are struggling because of your mental health or physical health. According to Tottman, it is common for those with cancer to experience emotional isolation, where you feel like no one else understands what you’re going through. “Generally, I recommend seeking help if your anxiety or struggle to adjust is getting in the way of your functioning, impacting your sleep or relationships, or causing you a high level of distress,” she said. “Your GP – or therapist if you see one – can help assess where you are in terms of your struggle.” An ongoing relationship with a therapist, a psychooncologist, or clinical psychologist can offer a safe environment. “Speaking in an unfiltered way can help you feel heard, seen and validated,” said Tottman. “Talking to others who have a similar experience can also be valuable in helping you feel
understood.” 4. Check in on ALL those affected While someone may look outwardly well, they may still be struggling emotionally, so regularly checking in is important. “People tend to flock in the early stages of a diagnosis and then vanish down the track,” said Tottman. “That’s when the person who’s been diagnosed may feel the most isolated, so check in and ask how things are really going for them.” It’s also important for carers to look after themselves. Tottman said carers often feel invisible or put their own needs last. “Remember, if you are exhausted or unable to continue caring, it affects you and the person you’re caring for,” she said. 5. Stay active and engaged Moving helps your physical and mental health. “The silver bullet in all of this is exercise, so I recommend you stay mobile and active,” Tottman said.
New Australian body size data study predicts 3kg weight gain every 10 years – we need to design for it iMOVE Cooperative Research Centre Australia’s first anthropometry dataset has revealed we are stacking on about 3kg every ten years – with big implications for transport design, including how big airline seats should be. Anthropometry is the study of measuring human body sizes and shapes. The ground-breaking study conducted by academics at the University of South Australia for partners Transport for NSW (TfNSW) and Department of Transport and Planning Victoria and funded by the iMOVE Cooperative Research
Centre has produced a comprehensive anthropometric dataset for Australian adults aged 18-64 – the first time this has been done for the Australian population. In developed countries, obesity and weight gain have risen among adults since the 1960s and children since the 1980s. For Australia, the new dataset suggests a continuing increase in weight for adults of between 1.5 and 3.5kg per decade. “Overall, a likely scenario for Australia over the next 20 years is: no increase in stature, and a 2 to 3kg increase in weight per decade. A conservative scenario, which would lead to more accommodating designs, is an increase in stature of 10mm per
decade, and an increase in weight of 3kg per decade,” the university researchers said in their final report released this week. The researchers noted the relationship between bigger body sizes and airline seats, citing studies that found “changes in body shape dimensions over the past 30 years have rendered airline seating dimensions to be problematic, and unable to accommodate up to 68% of males and 22% of females”. Historically, commercial airline seating was based on average passenger weight data from the 1950s to 1970s. But as the modern traveller becomes significantly heavier, airlines are facing challenges in
accommodating an increasingly larger passenger base. The weight gain trend has serious implications for aircraft design and fuel efficiency. Heavier planes require more fuel, which in turn drives up operational costs and environmental concerns. The issue has gathered significant media interest in recent weeks with US financial analysts saying United Airlines would save USD $80m a year if the average passenger lost about 4.5kg. What about trains, buses, and other forms of transport? The researchers said the new dataset can help industry deal with these issues. “Anticipating the changes in body size over decades is important if one wants to ensure that a design,
equipment, or layout will remain fit for use by the intended users over its entire life span,” they said. Ian Christensen, Managing Director of iMOVE CRC, commented on the study’s findings: “This research is not just about numbers on a scale. It’s about understanding the evolving needs of our population and ensuring our transport systems, both on the ground and in the air, are equipped to serve everyone comfortably and safely with human-centred design. “The data from this study provides a roadmap for the future. It’s an opportunity for designers, policymakers, and industry leaders to come together and create
transport solutions that are inclusive, sustainable, and forward-thinking.” Christina Kirsch, Senior Human Factors Specialist at TfNSW, said: “Our objective is to gain data specific to the Australian population so we can design public transport that caters specifically to our shapes and sizes. “These designs directly impact passenger comfort, safety, accessibility, and overall user experience. By incorporating anthropometric data into the design process, we can ensure that work and transport systems are more efficient, safe, and comfortable to use by our staff and customers.”
